Warm-up:

AMRAP in 10 Minutes of:
5 Pushups
5 Mountain Climbers
10 Jumping Jacks

Skill:
Pose Running Drills

Workout of the Day:

600m Run
30 KBS
20 Jumping Pullups
400m Run
20 Jumping Pullups
30 KBS
600m Run

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Warm Up:

Abductor magnus stretch (30 sec ea. side)
Pec stretch (30 sec ea. side)
Leg swings/front to back/side to side (10 ea. leg)

Then….Get moving for 12 minutes!!

Saturday crew loves their team WODs!

Work out of the Day:

Tabata!!  8 cycles of each movement/20 seconds of work, 10 seconds rest.  Rest 1 minute between movements.

Box Jumps
Push press 45/75
Sit ups
Air squats

Add lowest number of reps for each movement for your total score.

Warm-up:
500m Run
2 Rounds w/ Barbell:
12 Deads
12 Presses
12 Back Squats
12 Push Jerks

“Together”....what more need be said

Workout of the Day:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

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Warm-up:
Row 250 meters
3 rounds
10-PVC OHS
10-PVC Overhead Lunge
10-PVC -Push Jerk

Dee Always working hard!

Workout of the Day:

Three rounds for time of:
Row 500 meters
135 pound thruster, 7 reps
25 Pushups

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Warm-up:
300m Row
1minute Jump Rope
1minute Box Jumps

3 Rounds
10 Pushups
10 Supermans
10 V-ups
10 Ring Dips
10 KB/DB Swings

Skill:
Stretching (Hamstrings/Lower Back)

Workout of the Day:

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

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Warm-up:

3min Rowing
3 Rounds:
10 PVC Pass Thrus
10 Ring Rows
10 Barbell Presses
10 Step ups
5 OHLunges (25/10)

Saturday Team Time!

Workout of the Day:

20-18-16-14-12-10-8-6-4-2 reps of
Box Jumps
Pushups

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RECOVERY:
3 x :30 Lying Quad Stretch (:30 R, :30 L)
3 x :30 Butterfly Stretch
2 x :30 Pec Strech (:30 R, :30 L)

Warm-up:
Mini Tabata Row (4 cycles of :20sec work/:10sec Rest)

2 Rounds
10 KBS
10 Pass Throughs
10 Push Press
10 Sots Press

Sport:
Sprint 100m/Jog 100m
Sprint 200m/Jog 200m
Sprint 400m/Jog 400m
Sprint 200m/Jog 200m
Sprint 100m/Jog 100m

Workout of the Day:

  “Grace”
30 Clean and Jerks for time (#135/#95)

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